Potassium
Function: Promotes growth, maintains water balance, and helps regulate muscular activity.
Deficiency: Rare
Toxicity: Rarely occurs, except in kidney failure
Recommended Daily intake of Potassium is:
MEN AND WOMEN AGE 19+ YEARS = 4.7 GM/D
FOOD SOURCES |
AMOUNT |
# of MG |
VEGETABLES |
||
| Swiss chard, boiled | 1 cup | 961 |
| Lima beans, cooked | 1 cup | 955 |
| Yam, cubed, cooked | 1 cup | 911 |
| Winter squash, baked, cubed | 1 cup | 896 |
| Spinach, boiled | 1 cup | 839 |
| Crimini mushrooms, raw | 5 oz-wt | 635 |
| Beets, boiled | 1 cup | 519 |
| Potato, baked, with skin | 1 cup | 510 |
| Broccoli, steamed | 1 cup | 505 |
| Brussel sprouts, coiled | 1 cup | 495 |
| Collard greens, boiled | 1 cup | 494 |
| Green peas, boiled | 1 cup | 434 |
| Tomato, ripe | 1 cup | 400 |
| Carrots, raw | 1 cup | 394 |
| Green beans, boiled | 1 cup | 374 |
| Fennel, raw, sliced | 1 cup | 360 |
| Summer squash, cooked, slices | 1 cup | 346 |
| Celery, raw | 1 cup | 344 |
| Romaine lettuce | 2 cups | 325 |
| Sweet potato, with skin | 1 each | 306 |
| Kale, boiled | 1 cup | 296 |
| Turnip greens, cooked | 1 cup | 292 |
| Asparagus, boiled | 1 cup | 288 |
| Mustard greens, boiled | 1 cup | 282 |
| Onions, raw | 1 cup | 251 |
| Eggplant, cooked, cubes | 1 cup | 246 |
| Cauliflower, boiled | 1 cup | 176 |
| Bell peppers, red, raw, slices | 1 cup | 163 |
| Cabbage, shredded, boiled | 1 cup | 146 |
FOOD SOURCES |
AMOUNT |
# of MG |
NUTS/SEEDS/BEANS |
||
| Soybeans, cooked | 1 cup | 886 |
| Pinto beans, cooked | 1 cup | 800 |
| Lentils, cooked | 1 cup | 730 |
| Kidney beans, cooked | 1 cup | 713 |
| Split peas, cooked | 1 cup | 710 |
FOOD SOURCES |
AMOUNT |
# of MG |
FRUITS |
||
| Avocado, slices | 1 cup | 875 |
| Papaya | 1 each | 781 |
| Figs, fresh | 8 oz-wt | 526 |
| Cantaloupe, cubes | 1 cup | 494 |
| Banana | 1 each | 467 |
| Prunes | ¼ cup | 317 |
| Kiwifruit | 1 each | 252 |
| Strawberries | 1 cup | 239 |
| Oranges | 1 each | 237 |
| Watermelon, diced | 1 cup | 176 |
| Grapes | 1 cup | 176 |
| Grapefruit | ½ each | 159 |
| Plum | 1 each | 114 |
| Apricots | 1 each | 104 |
FOOD SOURCES |
AMOUNT |
# of MG |
MEATS |
||
| Halibut, baked/broiled | 4 oz-wt | 653 |
| Tuna, yellowfin, baked/broiled | 4 oz-wt | 645 |
| Snapper, baked/broiled | 4 oz-wt | 592 |
| Cod, baked/broiled | 4 oz-wt | 586 |
| Scallops, baked/broiled | 4 oz-wt | 444 |
FOOD SOURCES |
AMOUNT |
# of MG |
DAIRY PRODUCTS |
||
| Yogurt, low fat | 1 cup | 573 |
| Goat’s milk | 1 cup | 499 |
| Cow’s milk, 2% | 1 cup | 377 |
